Healthy Fruit and Vegetable Chaat...

Healthy Fruit and Vegetable Chaat...

Sweet Chutney
Ingredients
2 tbsp Tamarind pulp
2 tbsp Honey
Black salt to taste
1/2 tsp Roasted Cumin powder

Method
Mix all the above ingredients and keep it aside.

Garlic Chutney
Ingredients
4 to 5 Garlic paste
1 tbsp Pomegranate
1/2 fresh Red Chilli paste
Salt to taste

Method
Blend all the ingredients together in a blender and keep it aside.

Green Chutney
Ingredients
2 tbsp Coriander leaves
1 tbsp Mint
1 Green chilli
Salt to taste

Method
Blend all the ingredients together in a blender and keep it aside.

Fruit and Vegetable  Chat
Ingredients
Any combination of fruits and vegetables can be used to make this chat...
1/4 cup each of any 2 to 3 types of fruit cut into cubes can be taken.
Mango, Apple,  Pear, Watermelon,  Orange, Guava, Kiwi, Pomegranate, Pineapple, Papaya, Sweet lime.....
1/4 cup of each Vegetables  boiled Raw Banana, Carrot , Cucumber  cut into cubes can be added
1/2 cup Curd beaten with Black Salt and 1/2 tbsp of Honey
2 tbsp of Green chutney
2 tbsp of Garlic chutney
1 tbsp of Sweet chutney
Sprinkle of Chilli powder
Sprinkle of Chat Masala
Few Roast Peanut crushed
Few Dry Cranberrys OR Blueberry
1 tsp Coriander leaves chopped

Method
Take a bowl. Add the cubed fruits and vegetables. Add the beaten  curd on the fruits and vegetables. Spread all the 3 types of chutneys. Sprinkle chilli powder and chaat masala. Garnish with coriander leaves, dry cranberry or blueberry  and roasted peanuts.....

Healthy Tuna Patties

Healthy Tuna Patties
Ingredients
1 cup boiled Tuna
1/4 cups Oats
2 tbsp Curd
1/4 tsp Garlic paste
1/2 cup Cabbage sliced
1 Onion sliced
1 red or green chilli chopped
2 tbsp Celery leaves chopped
Salt to taste
1/2 tsp Pepper powder
Olive oil spray

Method
Mix all the above ingredients except oil in a blender.  Take a portion of the tuna mixture. Flatten the mixture and give it a round shape. Take a grill pan and spray oil. Grill the tuna patties from both the sides. Serve hot with salad.

Healthy Crispy Malabar Spinach and Fruit Salad

Healthy Crispy Malabar Spinach and Fruit Salad
Ingredients
Few tender leaves of Malabar spinach
1 Whole Wheat Chappati / Tortilla  crisped and broken into pieces
2 tbsp of Papaya chopped
Few seeds of Pomegranate
1/2 tsp of Lime juice
1/2 Tomato chopped
4 Almonds crushed
Salt to taste
Pinch of Chilli flakes

P. S. Pineapple, Kiwi, orange, watermelon can be used

Method
Mix in all the above ingredients and serve immediately.

Healthy Green Garden Salad with Su style Dressing

Healthy Green Garden Salad with Su style Dressing
For the Dressing
1/4 tsp Chilli flakes
1/4 tsp Dried Oregano
1/4 tsp Pepper powder
Salt to taste
1 tsp Olive oil
1 tbsp Lime juice
1/2 tsp Celery leaves chopped
2 tbsp Curd
Method
Mix all the above ingredients and keep it aside.

For the Salad
Ingredients
1 cup Lattuce leaves cut into big pieces
Few Cherry Tomatoes
1/2 of each Red and Yellow Capsicum cut into cubes
1 Cucumber cut into cubes
1 Carrot cut into pieces and boiled
1 Broccoli cut into pieces and  boiled
Few French Beans cut into pieces and Boiled
1/2 cup home made Cottage cheese crumbles
2 tbsp  broken Walnuts

Method
Mix all the above ingredients and keep it in the fridge for 15 minutes. Add the dressing just before serving.

Whole wheat, Nachni and Soya Bread Loaf

Whole wheat, Nachni and  Soya  Bread Loaf
Ingredients
3 cup Whole wheat flour
1/2 cup Soya flour
1/2 cup Nachni flour
1/4 cup All Purpose flour
1 1/2 tbsp Dry Yeast
2 tbsp Sugar
1/2 cup Lukewarm water
1 tbsp Olive oil
Salt to taste

Method
Take a cup. Add the sugar, yeast and Luke warm water, let it rise. Take a mixing bowl. Add all types of flours and salt. Mix it. Make a well in the centre of the flour. Add the yeast. Stir the yeast and start mixing the flour... Add the water little at a time to make a soft dough. Add 1 tbsp oil, Knead the dough for 10 minutes. Drizzel some oil on top of the dough, cover and keep for rising double in size. It takes 3 hours to rise. Punch the dough and knead it again for few seconds. Grease a bread tin. Place the dough in the bread tin. Let it rise double in size.  Bake it in a pre heated oven at 160 degrees celcius for 25 to 30 minutes or till brown on top.Cool the bread loaf a bit and remove it from the tray. Cool it completely before cutting.... Give at least 3 hours to cool down since it is a bit heavy bread.

Multi grain Round Focaccia Bread

Multi grain Round Focaccia Bread
Ingredients
3 cup Whole wheat flour
1/4 cup Soya flour
1/4 cup Amarnath flour
1/4 Jowari flour
1/4 cup All Purpose flour
1/2 cup Nachni flour
2 tsp Dry Yeast
1 tbsp Sugar
1/2 cup Lukewarm water
1/2 cup or more Milk  / Water as required
Few sliced Black Olives
1 Coriander / Parsly Strand
3 Cherry Tomatoes
2 tbsp Olive oil
Salt to taste

Method
Take a cup. Add the sugar, yeast and Luke warm water, let it rise. Take a mixing bowl. Add all types of flours and salt. Mix it. Make a well in the centre of the flour. Add the yeast. Stir the yeast and start mixing the flour... Add the milk little at a time to make a soft dough. Add 1 tbsp oil, Knead the dough for 10 minutes. Give the dough a round shape. Drizzel some oil on top of the dough, cover and keep it for 10 hours.Grease a round baking tin. Gently press the dough in the round tin. Gently poke the top with finger tips. Keep it for 30 minutes in the tin.  Add olives, coriander and tomatoes on the top for garnishing. Drizzel olive oil on top. Bake it in a pre heated oven at 180 degrees celcius for 30 minutes or till brown on top.Cool the bread loaf a bit and remove it from the tray. Cool it completely before cutting.... Give at least 3 hours to cool down before cutting.

P.S. Minced garlic, spring onions, chillies, dry herbs can be added while kneading the bread...

Healthy Tikki Burger

Who said Burgers are not Healthy... Here is my recipe of Healthy Tikki Burger right from the  scratch...

Healthy Tikki Burger

Ingredients 

6 Multi Grain Buns

6  Veg OR Fish Tikki 

Avocado Yogurt Dip

1 Onion Sliced

1 Tomato Sliced

1 Cucumber or Zucchini  Thin Slices lengthwise

1 Carrot Thin Slices lengthwise 

Lettuce Leaves 

Cheese slices (optional)

Method
Cut the buns into half. Take the lower portion of the bun. Add lettuce leaf, cumcumber, carrot, fish Tikki, Avocado yogurt dip, onion slice, tomato slice and cheese slice. Cover it with the top portion of the bun... Ready to enjoy the healthy treat...

Multi grain Buns
Ingredients
3 cups All purpose flour
1/2 cup Whole wheat flour
1/4 cup Soya flour
1/4 cup Amarnath flour
1/4 cup Nachni flour
1/4 cup Jowari flour
1/4 cup Bajri flour
1 1/2 tbsp Dry Yeast
2 tbsp Sugar
1/2 cup Lukewarm water
1 1/2 tbsp Olive oil
Salt to taste
Milk wash + Butter wash

Method
Take a cup. Add the sugar, yeast and Luke warm water, let it rise. Take a mixing bowl. Add all types of flours and salt. Mix it. Make a well in the centre of the flour. Add the yeast. Stir the yeast and start mixing the flour... Add the water little at a time to make a soft dough. Add 1 tbsp oil, Knead the dough for 10 minutes. Drizzel some oil on top of the dough, cover and keep for rising double in size. Punch the dough and knead it again for sometime. Divide the dough into equal proportions. Grease the baking tray.  Rub some oil on the palms. Take one portion of the dough. Roll the dough giving it a round shape. Place each buns on the baking tray at some distance. Spray with water and cover with soft Malmal cloth till it rises double in size. Brush it with milk + butter wash. Bake it in a pre heated oven at 180 degrees celcius for 25 minutes or till brown on top. Optional brush butter on top. Cool the buns a bit and remove it from the tray.

Fish Tikki
Ingredients
750 grams Bassa fish boiled and mashed
4 Midium Potatoes cut into half, boiled
1 Onion chopped
2 Green chillies chopped
1 tsp  Ginger grated
1 tsp Garlic grated
Salt to taste
1/2 tsp Pepper powder
1/2 Cumin powder
1 pinch Nutmeg powder
2 pinch Cinnamon powder
2 pinch Clove powder
1/4 tsp Lime juice
1 Egg yolk
1 tbsp Parsley chopped
2 tbsp Oil

Method
Take a wok. Add 1 tbsp oil. Add onion, chillies, ginger and garlic. Sauté it for few minutes till the onions becomes translucent. Add the fish, salt, pepper, nutmeg, cinnamon, cloves, cumin powder and lime juice. Mix it and stir for 2 minutes. Add the potatoes and mash it along with the fish. Switch off the gas. Add parsley leaves and egg yolk. Mix it well. Let the mixture cool. Apply oil on the palms. Make equal portion of the mixture. Take one portion and make a ball. Flatten the ball. Repeat the same process with the rest of the Tikkis. Take a grill pan. Drizzel some oil. Grill the Tikkis until brown from both the side. Serve hot.

Veg Tikki
Ingredients
1 Cup Soya mince boiled and water squeezed out
1/2 Cup Cottage cheese / Paneer Mashed
1/4 Cup Mix Veg finely Minced ( Carrot, Capsicum, grated beetroot and Few peas)
4 Medium Potatoes cut into half, boiled
1 Onion chopped
2 Green chillies chopped
1 tsp  Ginger grated
1 tsp Garlic grated
Salt to taste
1/2 tsp Pepper powder
1/2 Cumin powder
2 pinch Cinnamon powder
2 pinch Clove powder
1/4 tsp Lime juice
1 tbsp Parsley chopped
2 tbsp Oil

Method
Take a wok. Add 1 tbsp oil. Add onion, chillies, ginger and garlic. Sauté it for few minutes till the onions becomes translucent. Add the paneer, soya kheema,vegetables, salt, pepper, cinnamon, cloves, cumin powder and lime juice. Mix it and stir for 2 minutes. Add the potatoes and mash it along with the vegetable mixture. Switch off the gas. Add parsley leaves. Mix it well. Let the mixture cool. Apply oil on the palms. Make equal portion of the mixture. Take one portion and make a ball. Flatten the ball. Repeat the same process with the rest of the Tikkis. Take a grill pan. Drizzel some oil. Grill the Tikkis until brown from both the side. Serve hot.

Avacado Yogurt Dip
Ingredients
1 Avocado chopped
1/2 cup Hung Yogurt
1 Green Chilli
4 Garlic cloves
1 Dry Red Chilli
1/2 tsp Lime juice
1 tsp Olive Oil
Salt to taste
Dry Oregano and Chilli flakes seasoning

Method
Add all the above ingredients in the blender except for the Dry Oregano and Chilli flakes seasoning. Blend the ingredients into a smooth paste. Season with Dry Oregano and Chilli flakes.

Healthy Paya Soup

Healthy Paya Soup
Ingredients
6 pieces of Paya
2 Tomatoes chopped
1 big Onion chopped
3 Garlic cloves chopped
1/2 cup Spinach chopped
1/2 tsp Turmeric powder
1/2 tsp Chilli powder
1/2 tsp Pepper powder
1/2 tsp Cumin powder
1/2 tsp Coriander powder
1/2 tsp Garam Masala powder
Salt to taste
1 tbsp Lime juice
2 tbsp Coriander Leaves for Garnishing

Method
Take a big pressure cooker. Add all the ingredients except lime juice and coriander leaves. Add 8 cups of water. Pressure cook it on slow flame. Give 10 to 12 whistles... Let the pressure release and simmer for 15 minutes on or more till the payas  are tender on slow flame. Add lime juice and coriander leaves... Serve it hot with Pav.

Flattened Rice and Oats Thatte (Plate) Idlis

Flattened Rice and Oats Thatte (Plate) Idlis
Ingredients
2 cups thick Flattened Rice
1 cup Oats
1 Cup Urid dal
1/2 cup Rice
1/4 cup Grated Coconut
Salt to taste
Water Or Butter milk
Sesame Oil

Method
Wash and soak the dal and rice for 5 hours. Grind the dal and rice into a thick dropping consistency. Leave it overnight to ferment. Wash the flattened rice and add it into the batter, add oats, salt and coconut. Add water or buttermilk to get the right consistency of the batter. Keep it for 10 minutes.... If required add more water or butter milk.... as oats and flattened rice soaks up the liquid. Take small size plates, apply oil and pour the batter. Steam the idlis in a steamer. Serve hot with green tomato and garlic chutney and sesame and onion chutney....

Green Tomatoes and Garlic Chutney
Ingredients
2  big Green Tomatoes
4 Garlic cloves
2 or more Green chillies as per the taste
1/4 cup Coriander leaves
Salt to taste

Method
Grind all the above ingredients into a thick paste.
 

Sesame seeds and Onion Chutney
Ingredients
2 tbsp Sesame seeds
1 big Onion sliced
2 dry red Chillies
Salt to taste
1 tsp Sesame seed oil

Method
Take a pan, add oil, onion, red chillies and sesame seeds. Fry it till the onions become translucent. Add salt and once it cools down, grind it.

Palak - Paneer Sammi Kabab

Palak - Paneer Sammi Kabab
Ingredients
1 Bunch of Spinach clean and cut
1 cup Paneer
1/2 cup Chana dal / Bengal gram soaked
1 finely chopped Onions
2 Green chillies minced
4 Garlic cloves minced 
1/2 tsp Ginger grated
1/2 cup Gram flour / Besan
Salt to taste
1/2 tsp Turmeric powder
1/2 tsp Cumin powder
1/2 tsp Coriander powder
1/2 tsp Garam Masala powder
1/4 cup Mint leaves chopped
2 tbsp Coriander leaves chopped
Oil spray for shallow frying 

Method
Take the chana dal and pressure cook it till tender. Dry the water up if any. Take a pan. Add 1/2 tsp oil. Add the spinach and salt. Dry up the water from the spinach. Take a mixing bowl. Add the cooked chana dal, spinach, paneer, ginger, garlic, green chilli, turmeric powder, salt, garam masala powder, cumin powder,coriander powder, besan, onions, mint leaves and coriander leaves. Mix it properly. Till it forms a dough. If the dough is not forming then add more besan as required. Make equal portion ball, size of a lemon. Flatten it. Take a pan, spray oil. Heat it. Shallow fry the kababs on medium heat till golden brown from both the sides. Serve it with green chutney.

Moong Dal and Palak Shorba

Moong Dal and Palak Shorba
Yellow Dal and Spinach Soup
Ingredients
1/2 cup Moong dal / Yellow dal
1 Onion chopped
1 small cup Spinach chopped
1 tsp Ginger grated
1 tsp Garlic chopped
1 Green chilli chopped
Salt to taste
1/2 tsp Turmeric powder
1 tsp Cumin seeds
1 tbsp Lemon juice
1/2 tsp  Melted Butter
Few Coriander leaves chopped

Reduce Butter if on a Diet

Method
Take a pot. Mix together moong dal, chopped onion, ginger, green chilies, turmeric powder, salt and chopped garlic. Add 3 cups of water and cook till the dal has become pulpy. Take a strainer, strain the dal. Add 2 cups water little at a time while straining. Take a pot. Add the dal water back in the pot. Add the spinach, simmer for 10 minutes. Take a pan. Add butter in a pan. Add cumin seeds. Let it crackle. Add the seasoning to the soup.  Add lemon juice and garnish with coriander leaves. Serve hot.

Chana chaat

Chana chaat ...
Method
1 cup boiled green Channa ( Bengal grams)
1 tbsp chopped onions
1 tbsp chopped tomatoes
1 tbsp chopped cucumber
1/2 tsp green chillies chopped
1/2 tbsp coriander leaves chopped
1/4 tsp chopped green raw mango
1/4 tsp curry powder
1/4 tsp lime juice
Salt to taste
1/4 tsp roasted cumin seed powder
Method
Mix all the above ingredients and serve it....

Steamed whole Pomfret fish in Banana leaf

Steamed whole Pomfret fish in Banana leaf
Ingredients for Marination
4 Whole Pomfret fish cleaned and slit
Salt to taste
2 tsp lime juice
Method
Marinate the fish for 10 to 15 minutes

Ingredients for Grinding
3 to 4 Green chillies
1/2 cup Coriander leaves
1 cup Mint leaves
3 tbsp Coconut grated
Salt to taste
1 tsp Cumin seeds
1/2 tsp Garlic paste
1 tsp Lime juice
Method
Grind all the above ingredients.

For Assembling
4 big Banana leaves
Fish
Masala paste
Oil Spray 
Method
Take one banana leaf. Spray  little oil on the leaf.Place the fish in the center and add some the masala paste on it.Fold the leaf from each side and make it a square parcel.Wrap it with the thread so that it doesn’t open while cooking. Repeat the process with other Pomfrets . Keep it for 20 minutes. Now heat water in a steamer.Add the parcels into the steaming rack. Steam the parcels for 10 minutes. Remove from steamer, discard the threads from the parcels. Serve it with hot rice.

Brown Bread.....With Garlic and Vegetable Puree...

Brown bread..... With Garlic and Vegetable puree.. 

Ingredients 

 350 grams Whole wheat flour 

1 1/2 tbsp Dry yeast

 1 tbsp Sugar 

3 tbsp Lukewarm water

 1 tbsp of each Carrot, Spinach and Beetroot puree 

1 tbsp finely chopped Garlic 

 Salt to taste 

1 tbsp Olive oil

 Method

 Take Lukewarm water, add sugar and yeast and let it rise. Take wheat flour, add salt and garlic.  Mix well. Add yeast water and vegetable puree. Knead well and make a soft dough. If the dough become sticky then add little flour or if it is dry the add little water. The dough has to be soft. Add 1/2 tbsp olive oil.  Let it rise to double. After it rises take the dough and punch it. Take a bread tin. Grease it with remaining oil. Add the dough in the tin and let it rise again. Bake at 180 degrees for 20 to 25 minutes in a pre heated oven. Cool the bread completely before cutting.